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  6. Winter squash vs. Jalapeño

Winter squash vs. Jalapeño — In-Depth Nutrition Comparison

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Summary of differences between winter squash and jalapeño

  • Winter squash has more vitamin A; however, jalapeño is higher in vitamin C, vitamin E, vitamin B6, and vitamin K.
  • Jalapeño covers your daily need for vitamin C, 121% more than winter squash.
  • Winter squash has 5 times more vitamin A than jalapeño. While winter squash has 5223 IU of vitamin A, jalapeño has only 1078 IU.
  • The glycemic index of jalapeño is higher.

These are the specific foods used in this comparison Squash, winter, all varieties, cooked, baked, without salt and Peppers, jalapeno, raw.

Infographic

Winter squash vs Jalapeño infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 22% 9.4% 15% 3.8% 11% 0.39% 13% 2.2%
Contains more CalciumCalcium +83.3%
Contains more IronIron +76%
Contains more CopperCopper +78.3%
Contains more ZincZinc +57.1%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +92.8%
Contains more MagnesiumMagnesium +15.4%
Contains more PhosphorusPhosphorus +36.8%
~equal in Potassium ~248mg
~equal in Selenium ~0.4µg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 32% 87% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 395% 18% 72% 0% 10% 16% 24% 19% 97% 0% 46% 20%
Contains more Vitamin AVitamin A +383.3%
Contains more Vitamin CVitamin C +1135.4%
Contains more Vitamin EVitamin E +2883.3%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B3Vitamin B3 +158.6%
Contains more Vitamin B5Vitamin B5 +34.6%
Contains more Vitamin B6Vitamin B6 +160.2%
Contains more Vitamin KVitamin K +320.5%
Contains more FolateFolate +35%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.07mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winter squash Jalapeño DV% diff.
Vitamin C 9.6mg 118.6mg 121%
Vitamin A 261µg 54µg 23%
Vitamin E 0.12mg 3.58mg 23%
Vitamin B6 0.161mg 0.419mg 20%
Vitamin K 4.4µg 18.5µg 12%
Vitamin B3 0.495mg 1.28mg 5%
Copper 0.082mg 0.046mg 4%
Manganese 0.187mg 0.097mg 4%
Fructose 2.63g 3%
Iron 0.44mg 0.25mg 2%
Vitamin B1 0.016mg 0.04mg 2%
Vitamin B5 0.234mg 0.315mg 2%
Folate 20µg 27µg 2%
Carbs 8.85g 6.5g 1%
Calcium 22mg 12mg 1%
Zinc 0.22mg 0.14mg 1%
Phosphorus 19mg 26mg 1%
Choline 10.6mg 7.5mg 1%
Calories 37kcal 29kcal 0%
Protein 0.89g 0.91g 0%
Fats 0.35g 0.37g 0%
Net carbs 6.05g 3.7g N/A
Magnesium 13mg 15mg 0%
Potassium 241mg 248mg 0%
Sugar 3.3g 4.12g N/A
Fiber 2.8g 2.8g 0%
Sodium 1mg 3mg 0%
Selenium 0.4µg 0.4µg 0%
Vitamin B2 0.067mg 0.07mg 0%
Saturated fat 0.072g 0.092g 0%
Monounsaturated fat 0.026g 0.029g 0%
Polyunsaturated fat 0.147g 0.112g 0%
Tryptophan 0.013mg 0%
Threonine 0.027mg 0%
Isoleucine 0.035mg 0%
Leucine 0.05mg 0%
Lysine 0.033mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.035mg 0%
Valine 0.038mg 0%
Histidine 0.017mg 0%
Omega-3 - ALA 0.05g N/A
Omega-6 - Linoleic acid 0.062g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
7% 92%
Protein: 0.91 g
Fats: 0.37 g
Carbs: 6.5 g
Water: 91.69 g
Other: 0.53 g
Contains more CarbsCarbs +36.2%
Contains more OtherOther +32.1%
~equal in Protein ~0.91g
~equal in Fats ~0.37g
~equal in Water ~91.69g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 11% 60%
Saturated fat: Sat. Fat 0.072 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 g
39% 12% 48%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.112 g
Contains less Sat. FatSaturated fat -21.7%
Contains more Poly. FatPolyunsaturated fat +31.3%
Contains more Mono. FatMonounsaturated fat +11.5%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/nutrients
  2. Jalapeño - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168576/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.